From Skinny To Curvy

how to get curvy figure like kim kardashian

Skinny Women: To keep getting a curvier figure every 2-to-4 weeks…

Workout A (Getting Curvier Butt, Hips & Thicker Thighs)

GROUP 1

Click on photos to see how to do exercise

GROUP 2

Click on photos to see how to do exercise

Workout B (Making your Breast Look Bigger & Curvier)

Click on photos to see how to do exercise

Workout C (Getting Firmer Arms)

GROUP 1
Click on photos to see how to do exercise

GROUP 2
Click on photos to see how to do exercise

4 Workout tips you must follow to get curves

1. Use the right amount of weight

Don't use weights that are too light or too heavy and use weights that are heavy enough to help you stay within the recommended rep ranges so for example…

2. Beat your last workout

You'll get the curvy body you want faster if you continually try to beat your last workout by doing more reps, sets and/or using heavier weight so for example…

3. Keep a training log

Keeping a training log will help you track how much weight, reps & sets you did so you can know exactly how much weight, reps & sets you'll need to do to beat your last workout.

4. Try to beat your last set

You don't have to wait until your next workout to start doing more reps and/or using heavier weight because…

You can increase the weight and/or reps from set-to-set within your current workout so…

Your Workout A may go like this…

Group 1 Group 2

7 Ways to schedule Workout A, B & C

  1. Workouts A, B & C can all be done on the same day or each on a separate day.
  2. To save time… 1 workout can be done in the morning & another in the evening with the last one done on another day - See sample schedules below
  3. Since Workouts A & C have 2 parts you can save time by working out twice a day by doing 1 part (like group 1 in workout A) in the morning and another (like group 2 from workout A) in the evening.
  4. You can save time with Workout C by doing supersets by doing 1 exercise from Group 1 & Group 2 back-to-back for 1 SUPERset
  5. Take at least 1 week off from doing Workouts A, B & C after you've done it 2-to-8 weeks in a row.
  6. If all you want is JUST a bigger butt, bigger breast and/or firmer arms then ONLY DO Workout A, B and/or C
  7. You can add this ab workout 1-to-3 days per week (on or off the same days you do Workouts A, B & C) for firmer abs.
Show me Sample weekly workout schedules using Workouts A, B & C

5 step diet for gaining weight & getting curves…

diet plan for getting curves

1. Eat 1500-to-2000 calories per day

2. Eat 100-to-250 grams of protein per day

3. Eat whatever & whenever you want as long as…

4. Drink more water

5. Keep a food journal

If you're not seeing any results after 2-to-4 weeks then more than likely it's because…

So the 6 things you must do to get more curves…

  1. Do workouts A, B & C
  2. Eat 1500-to-2000 calories per day.
  3. Eat 100-to-250 grams of protein per day.
  4. Eat whenever and whatever you want.
  5. Drink 1-to-2 liters of water per day.
  6. Keep a food journal &…

Before you get started on this plan…

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1-35 of 1117 Comments
Teen

Isnt 100 g too much? Im 15, going on 16, and ibe researched that for my age, 1 only need on average about 50 to 60 grams a day?. . . Would 100g a day do more damage than good?

May 07, 2016

Adrian Bryant

what's your weight. you want about .6-to-.8 grams of protein per pound to gain curves and too much protein is not dangerous but an excess amount is not going to speed up muscle gain

May 07, 2016

Teen

I weight about 130. When i lose body fat and my wright goes down, will the auggested protein intake go down? But after losing body fat, plan to gain muscle mass which will raise my weight, so wont my suggested protein intake raise?

May 09, 2016

Adrian Bryant

yes. just keep protein at .6-.8 grams per pound but I would only worry about changing it for every 15 pound gain or loss

May 09, 2016

Teen

So this means i have to get 76 - 104 grams of protein daily as of right now since im at 130 lbs. Correct?

May 10, 2016

Teen

On the website www.authoritynutrition.com, it is said that the Dietary Reference Intake is 0.8 grams of protein per KILOGRAM and 0.36 grams of protein per POUND. (Youre saying .8 per POUND) Which one is it?

May 10, 2016

Teen

Ths website www.acaloriecounter.com says that a healthy female that is trying to build muscle, get toned, maintain muscle while lose fat at the same time, increasing strength, and/or improving performance should get 1-1.2 grams per pound.

May 10, 2016

Adrian Bryant

Correct. 78-to-104 grams which is based on per POUND.

as for losing fat and gaining muscle/curves at the same time you simply need to get enough protein which is 78+ grams to build muscle/curves and eat at a deficit which for you (or anyone else) is below 2000 cals per day.

You can go higher than 104 grams which will make it easier for you to lose fat but excess protein will not help you build muscle any faster

May 10, 2016

Teen

Ok when it comes to numbers like that, ill just round it off. So ill get about 100g everyday.

May 11, 2016

Teen

I decided to weight train under this workout on Monday ad Thursday. When I workout on Monday, my muscles feel sore on Tuesday, which i expect of course. Its a little more settled in on Wednesday and i feel it a lot more. This makes it hard for me to workout out as efficiently as i did on Monday. Especially my legs. Is there anything that I can do that cant stop me from being so sore so it doesnt hinder my ability to workout after the next two days?

May 04, 2016

Drea

Hello.
I lost a lot of weight quickly due to stress a few years ago. I became bony and have some sagging skin. No matter what, I could not gain. I went as low as 133 lbs. I'm 5'8" and with my frame, I feel 145-150 of healthy weight would be perfect as long as I am strong.
After stress passed- was a caregiver, been getting more quality sleep. Always stuck to a strict healthy diet. Calculated that I was getting anywhere from 1200-1400 calories/day on average.
In January, I began strength training again. Wanted to allow my body recovery after dad died.
Since then, perhaps even late last year, I gained 5 lbs. My weight has been 142/143. (for those 4 years, I could not gain no matter what!) Hip measurement is the same.
The problem is I am feeling a bit plump- got used to being underweight. I am seeing arm definition and thigh definition above knee. Also my behind feels stronger as well as my core . Though, I still have the skin sag on lower behind and lower belly.
Am I filling out, increasing muscle with the fat still there? Will this remedy itself as I stay with training? Could this be lack of water/ electrolytes? Is the body now able to get into a better balance?
I'm trying to understand why I am stronger but feel plump.

My goal when I resumed training was to firm legs, behind, lower belly and good all-over strength for health.

I am a very active person, typically. My health is good. All tests were normal, esp thyroid. I hope I presented my dilemma clearly.

April 11, 2016

Drea

PS: 34 years old.

April 11, 2016

Adrian Bryant

so are you still trying to gain weight (fat or muscle or just mainly muscle mass)

April 11, 2016

Drea

I want to continue developing muscle.
I like the look of muscle/tone plus want to be strong.

Does my results thus far seem reasonable;like what is to be expected?
Can the "skinny fat" area reduce as I continue training?
Should I stay off the scale and continue measuring instead?

I'm not an over-eater. Very modest diet to satisfy. Nothing different regarding diet. I will tell you as I sit here now, I feel a bit thinner today, but no weight change. Had a nice full dinner last night. Another thing is that if I skip my whey protein snack, I will feel dizzy the next day. Perhaps I was protein deficient during the stress.

April 13, 2016

Adrian Bryant

please note: slight changes coming to this plan soon to make it easier to understand but to gain muscle/curves is NOT about eating a lot b/c you will get fat unless you dont mind gaining fat in the right areas with some belly fat.

in your case it seems like you arre on the right track. you just need to keep your calorie intake moderate and make sure 30% of your diet is protein

April 14, 2016

Drea

Thank you so much!
This helped so much more than any other resource.

April 14, 2016

Aimee

Thank you for all your information. I am 5' 1" and I am finally 105lbs. It has taken me years to gain this weight. I am happy with my size. My breast are finally noticeable and I have a butt. I want to tone my butt, thighs and arms but I do not want to lose any weight. I'm eating around 2000 to 2200 calories a day and my protein intake is around 115. What work out regimen and schedule should I do to tone the fat I gained into muscle without losing any weight. I also do not want to lose the breast I finally have as well. Please help.

April 04, 2016

dwayna

What specific exercise from Group A targets the hips to make them bigger/wider.

March 28, 2016

Adrian Bryant

they all will

March 28, 2016

Cita

Hi Adrian, first off, thank you for this very detailed/informative free info! You are awesome for sharing. I am 36 years old, 5'2" and 101 pounds. I've been so terribly sedentary for the last 5 years and have had such an unhealthy diet. Stress tends to make me lose my appetite, which is devestating with my high metabolism. In my younger years I didn't have a car and walked everywhere. I played sports and developed great calf and forearm muscles that I maintained for most of my life but, in the last few years of laziness, they have disappeared. I think the last time I exerted myself in any form of exercise was when I was swimming regularly 5 years ago. My question is, would I need to proceed with the workout schedule as you've outlined it, or should I ease into it slower because of my overall weakness and atrophy? Thank you for any advice you can share :-)

March 11, 2016

Adrian Bryant

you can ease into it meaning you'd start off with only 3 sets instead of 3-to-6

March 12, 2016

Teen

I have created a schedule but I have a question before I start. I recall you replying to a comment saying that you suggest losing any unwanted weight before building any muscle. I am not over weight. I only jave about 1p pounds left that i want to lose. I have decided to do the lose weight without counting calories diet plan. I am sure that this will help. But i would like to know since i only have a little to lose and i want to lose ot faster than i would with the 40 days or less sonce i wont lose ot as fast as someone over weight... would i lose ot faster by going ahead and starting to weight lift?

March 03, 2016

Teen

P.s. i apologize dor being so long and drawn out. I thought it would be better if iwas more detailed.

March 03, 2016

Adrian Bryant

no, I probably said you wont see the results of your weightlifitng if you have lots of fat hiding your results but you can do both at the same time with this plan

March 04, 2016

Jessica

Hello Adrian,

I'm 5'3 about 160 pounds. I'm looking to maintain my weight. I would like to get curvy, widen my hips and shrink my stomach. What workouts do you recommend? Which protein shakes do you recommend?

Thanks :)

February 25, 2016

Adrian Bryant

go here

February 26, 2016

Sammy

Hey Adrian!
What is recommended for someone who's petite
Around age of 15 weighing 98Ib about 155cm in height so 5'1. I'm looking for wider hips and more fuller thighs it's just looks aweful when ever I sit down and my thighs are not exactly touching. or whenever I sit down with my legs side by side normally My inner upper thighs touch but my lower thighs just awfully spread away.

February 24, 2016

Imbierna

Hi Adrian,

i am only 39 kg. and my height is 5'3. i am planning to start working out at gym because even my boyfriend is pushing me to eat a lot but even if i already doing it for almost years, i feel like there's nothing changing because i'm still skinny. what should i do? i'm shy to work out at gym because it feels like i don't belong there but i really want to. it is just that you know... should i start working out at gym or just continue doing all what you advice. i don't have complete set of dumb bells or anything. i only have 2,5,and 25 lbs of dumbbells.

i really appreciated all articles written here in your website. it is very helpful :)

your response will really help me a lot, i know..

January 21, 2016

Adrian Bryant

you are going to need a gym eventually so yes, join a gym if possible because the 25 pounds will be too light very soon

January 21, 2016

Kate

Hi,

I'm 5'3 and 7st and i am desperately trying to gain weight and tone espeacially my legs and bum, as i have such a low self esteem over how skinny i am compared to the normal average girl and all of my friends. i work full time so it is hard to get all the right foods and protein shakes taste disgusting! have just joined a gym and i begging you to help me to be able to know the right exercises to do to change my life.

January 13, 2016

Adrian Bryant

are you able to fit the plan on this page into your schedule?

January 13, 2016

Hips

I've seen a lot of bikini fitness model such brittany renner and lais deleon, that have no hips or have had them and they got narrow due to bodybuilding for a bigger butt. Why is this? Will lifting weights for a bigger butt stop my hips from developing or make them smaller? Do you have any workouts/exercises that are guaranteed to make my hips bigger?

January 09, 2016


Incorrect please try again
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